"Big Willie" J.T. Hall And It's Prime Time!!

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    3-21-09 WORKOUT

    BODY WEIGHT: 219

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1
    315 x 1

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 15

    STANDING CABLE INTERNAL ROTATION
    3 x 15

    TWO-HANDED KETTLEBELL SWING
    53 x 15
    70 x 15

    SLED DRAGGING

    4(45lb plates) x 50 yards
    5(45lb plates) x 50 yards
    6(45lb plates) x 50 yards

    SEATED HAND GRIPPER
    3(45lb plates) 3 x 12

    3-21-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX
    3rd meal
    8 boiled eggs, green tea and SuperCissus RX
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + Creapure
    7th meal
    Chicken breast patties and a banana
    8th meal
    Turkey hot dogs

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

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    3-23-09 WORKOUT

    BODY WEIGHT: 219

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    165 x 3
    170 x 3

    STANDING CABLE INTERNAL SHOULDER ROTATION

    3 x 15

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 15

    BENT OVER DUMBBELL ROW

    100 x 3
    130 x 3
    150 x 2

    FLAT BARBELL BENCH PRESS
    135 x 10
    185 x 10
    225 x 10

    TREADMILL
    *3.6 mph
    30 mins

    3-23-09 MEAL PLAN
    1st meal
    Protein shake with milk + Creapure
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX & Prime
    3rd meal
    Chicken, rice, veggie and SuperCissus RX & Prime
    4th meal
    Baked chicken breast and SuperCissus RX & Prime
    5th meal
    Protein shake with milk + banana
    6th meal
    Protein shake with H20 + creapure and a banana
    7th meal
    Homemade chili with meat & beans
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    Pro Powersports Meet Results:
    http://www.nasa-sports.com/Pro%20Pow...wer_sports.htm

    Pro Powersports Slide Show:
    http://members.boardhost.com/krnlpet...238503178.html

    I repeated as Pro Powersports Bp Champion and got 6th place in the curl.
    Bp=$650
    Curl=$250
    Heaviest Bp 198-242=$50
    Best Coefficient Bp for Co, Ky, Mi or Ks lifter=$50
    Total=$1000

    My bp numbers are down because you have to curl first and that pre-fatigue the arms. So, I curled 187 and bench press 474. The goal was to curl enough to win some money, but have enough power left over to win the bench press again.

    $1000 Pro powersports check



    Top Pro powersports bench press winners


    "Big Willie" J.T. Hall holding his first place cup


    Top Pro powersports curl winners


    NASA Pro Powersports Competitors
    •   
       

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    $1000 PRO POWERSPORTS BENCH PRESS AND CURL VIDEOS:

    452 bench press
    YouTube - JT Hall 452 lb BP at 2009 NASA Pro Powersports
    474 bench press
    YouTube - Primetime JT Hall 473 lb BP at 2009 NASA Pro Powersports
    175 & 187 curl
    YouTube - 176 & 187 PrimeTime Curl at 2009 NASA Pro Powersports

    Bp=$650
    Curl=$250
    Heaviest Bp 198-242=$50
    Best Coefficient Bp for Co, Ky, Mi or Ks lifter=$50
    Total=$1000
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    4-3-09 WORKOUT

    BODY WEIGHT: 219

    PAUSE REVERSE BAND BENCH PRESS

    225 x 10
    425 x 1
    515 x 1
    565 x 1
    605 x 1(Inzer Rage X)
    655 x 1(Inzer Rage X)

    4-3-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Chicken, rice and veggie
    4th meal
    Lasagna + SuperCissus RX
    5th meal
    Protein shake with H20 +creapure
    6th meal
    Pizza
    7th meal
    Protein shake with milk

    It felt good to get back in the gym! I decided to try something different with my Inzer Rage X. I wondered what it would be like to do reverse band with a shirt. Definitely, I like it! I didn't feel so beat up the next day because the bands added some assistance. Next time, I'll try a lot heavier weight(wink)

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-4-09 WORKOUT

    BODY WEIGHT: 219

    SQUAT

    Bar x 8
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    130 x 3
    160 3 x 5

    BENT OVER DUMBBELL ROW

    100 x 6
    130 x 4
    150 x 3

    SLED DRAGGING

    5(45lb) plates x 50 yards
    6(45lb) plates x 50 yards
    7(45lb) plates x 50 yards

    PUSH UPS
    1 x 30

    4-4-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    9 boiled eggs, green tea + SuperCissus RX
    3rd meal
    Pizza
    4th meal
    Protein shake with H20 + creapure
    5th meal
    Chicken, rice & veggie + SuperCissus RX
    6th meal
    Banana and yogurt
    7th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-10-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    185 x 8
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plates x 8
    3(45lb) plates x 6
    4(45lb) plates x 4
    5(45lb) plates x 3
    6(45lb) plates x 1

    SEATED CABLE OVER HEAD TRICEP EXTENSION
    250 5 x 10

    4-10-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Pulled chicken sandwich, baked beans and tea
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken rice and broccoli + SuperCissus RX
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-11-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 5
    135 x 5
    185 x 1
    225 x 1
    275 x 1
    335 x 1

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    140 x 3
    160 x 5
    170 x 5
    180 x 4

    SLED DRAGGING
    5(45lb) plates x 50 yards
    6(45lb) plates x 50 yards
    7(45lb) plates x 50 yards

    4-11-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Protein bar
    3rd meal
    10 boiled eggs + SuperCissus RX
    4th meal
    Tender grill chicken sandwich
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Pizza

    PICTURE OF MY 10 BOILED EGGS




    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-13-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 10

    SEATED DUMBBELL PREACHER CURL
    45 x 5
    55 x 5
    65 x 5

    BENT OVER DUMBBELL ROW
    100 x 5
    130 x 3
    150 x 2

    TREADMILL
    *speed 3.5 mph
    20 mins


    AB COASTER
    1 x 20

    BACK EXTENSON
    1 x 15

    4-13-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Chicken, rice, veggie and raisins + SuperCissus RX
    4th meal
    Baked chicken breast & raisins
    5th meal
    Protein shake with H20 + creapure
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken sandwich

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    Wow what a meet! A great production by John Inzer and Robert Keller!! I had a great time walking around getting free stuff from the vendors. I invited one vendor to come and watch the meet. He said no unless these certain lifters are competing. That fired up my ego to go for a big pr instead of a win. Next time, I'm not going listening to my ego!! It got the best of me because this was an Arnold Classic qualifier. I missed 578 twice. The winner bench press 501lbs. So, I got second in the open class, but first in the bench press for reps. Clint Poore and I tied for the most reps with 300. So, we did a tie breaker and he won.

    1st attempt: 451
    2nd attempt: 578 X
    3rd attempt: 578 X

    Unequipped Pause Bench press for reps
    400 x 4($300)
    300 x 11
    300 x 6

    It was an honor to finally meet Mr. John Inzer. We talked for several hours. I was honored when he helped me with my Inzer Rage X. After the meet, Mr. John Inzer took me and Clint Poore out to an expensive steak dinner. Thank you Mr. John Inzer for your 9 year sponsorship! Coming soon Got Inzer Advance Designs Video part II! Thank you BMF Sports for covering my entry fee. Thank you USP Labs for the great joint supplement(SuperCissus RX). Thank you Quest nutrition for the protein powder. Thank you Adrenaline Gear for the high octane clothes.

    Got Inzer Advance Designs?


    Jeremy Hoornstra & "Big Willie" J.T. Hall


    Travis Ortmayer, the Texas Stoneman



    Travis Ortmayer & "Big Willie" J.T. Hall


    "Big Willie" J.T. Hall first place $300 cash prize


    Holding my Inzer Advance Designs Banner


    "Big Willie" J.T. Hall, Anton Kraft & Tony Conyers


    Glenn Russo & "Big Willie" J.T. Hall
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    video of my easy opener
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    I won $300 for 400 x 4.




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    4-24-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 12
    185 x 10
    225 x 6
    275 x 3
    295 x 3
    315 x 3
    365 x 3
    385 x 3

    BENT OVER V-BAR ROW
    1(45lb plate) x 10
    2(45lb plate) x 8
    3(45lb plate) x 6
    4(45lb plate) x 4
    5(45lb plate) x 3

    4-24-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal & green tea + SuperCissus RX
    3rd meal
    Baked chicken breast
    4th meal
    Chicken, rice & veggies
    5th meal
    Baked chicken breast
    6th meal
    Protein shake with H20 + Creapure
    7th meal
    Protein shake with H20 + creapure
    9th meal
    Whopper with cheese
    10th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-25-09

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    130 x 3
    160 x 3
    170 x 3
    180 x 3

    SLED DRAGGING
    5(45lb pates) x 50 yards
    6(45lb pates) x 50 yards
    7(45lb pates) x 50 yards


    4-25-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea + SuperCissus RX
    3rd meal
    10 boiled eggs whites
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Baked chicken breast
    8the meal
    Chicken breast patties
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    4-27-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 8
    225 x 6
    275 x 4
    315 x 3
    365 x 3

    SEATED OVERHEAD CABLE TRICEP EXTENSION
    250 4 x 10

    4-27-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea + SuperCissus RX
    3rd meal
    Baked chicken breast and a banana
    4th meal
    Creamy chicken pasta
    5th meal
    Baked chicken breast and a banana
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creapure
    8th meal
    Chicken sandwich
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN

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    4-29-09 WORKOUT

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    135 x 3
    160 x 3
    170 x 3
    180 x 3

    SINGLE ARM DUMBBELL ROW

    100 x 6
    130 x 3
    150 x 2

    TREADMILL

    15 min
    *3.6 mph

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 20

    DUMBBELL PREACHER CURL

    40 x 5
    50 x 5
    60 x 5
    70 x 3

    4-29-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal & green tea
    3rd meal
    Pull chicken sandwich & baked beans
    4th meal
    Chicken, rice & veggies + SuperCissus RX
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Whopper with cheese
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  17. New Member
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    Join Date
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    Posts
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    Rep Power
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    Level
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    Lv. Percent
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    5-4-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    170 x 3
    180 x 3

    SEATED CABLE OVERHEAD TRICEP EXTENSION
    250 5 x 10

    5-4-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Baked chicken breast & raisins
    4th meal
    Chicken, rice & veggies
    5th meal
    Protein shake with milk + oatmeal
    6th meal
    Protein shake with H20 + creatine
    7th meal
    Lasagna & ziti with meat sauce
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  18. New Member
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    5'10"  220 lbs.
    Join Date
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    Posts
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    Rep Power
    203
    Level
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    Lv. Percent
    28.27%

    5-11-09 WORKOUT

    BODY WEIGHT: 217

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    185 x 8
    225 x 6
    275 x 3
    315 x 3
    365 x 3
    385 x 3
    405 x 3

    SLED DRAGGING
    2(45lb plates) x 50 yards
    3(45lb plates) x 50 yards
    4(45lb plates) x 50 yards
    5(45lb plates) x 50 yards
    6(45lb plates) x 50 yards

    5-11-09 MEAL PLAN
    1st meal
    Protein shake with milk + Oatmeal
    2nd meal
    Tuna fish & green tea
    3rd meal
    Baked chicken breast
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk + Oatmeal
    6th meal
    Protein shake with H20
    7th meal
    Jr. Bacon Cheeseburger & Ice cream

    After 6 straight hours of loading at the May 9 NASA Ky State Championship, I treated myself with some ice cream.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  19. New Member
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    5'10"  220 lbs.
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    Dec 2007
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    238
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    Lv. Percent
    28.27%

    5-15-09 WORKOUT

    BODY WEIGHT: 218

    REVERSE BAND BENCH PRESS

    335 x 10
    425 x 6
    515 x 1
    565 x 1
    585 x 1
    605 x 1

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 3
    6(45lb) plate x 1

    5-15-09 WORKOUT
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, green tea, banana + SuperCissus RX
    3rd meal
    Chicken rice, veggie & banana
    4th meal
    Chicken breast
    5th meal
    Chicken breast
    6th meal
    Protein shake with milk
    7th meal
    Protein shake + creatine with H20
    8th meal
    Meat Pizza
    9th meal
    Protein shake with milk

    5-15-09 BENT OVER V-BAR ROWS WITH 6(45lb) PLATES

  20. New Member
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    5-16-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING EZ BICEP CURL
    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1

    STANDING SHOULDER ROTATION

    3 x 10

    STANDING INTERNAL SHOULDER ROTATION
    3 x 10

    REVERSE PECK DECK REAR DELTOIDS
    90 3 x 10

    VIPER ROPE CLIMBER
    1 minute x 118 feet

    TREADMILL
    25 min
    *3.5 mph

    5-16-09 MEAL PLAN

    1st meal
    Protein shake and creatine with milk
    2nd meal
    Oatmeal, banana & SuperCissus RX
    3rd meal
    10 boiled eggs & green tea
    4th meal
    Chicken breast with rice, veggie with sesame sauce
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + creatine
    7th meal
    Subway Oven roasted Chicken breast sandwich
    8th meal
    Protein shake with milk

    5-16-09 200lb STANDING EZ BICEP CURL



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  21. New Member
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    Posts
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    Level
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    Lv. Percent
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    5-18-09 WORKOUT

    BODY WEIGHT: 218

    LYING DUMBBELL TRICEP EXTENSION

    40 x 10
    50 x 8
    60 x 6
    70 x 4

    SEATED TRICEP PRESS
    285 4 x 8

    BENT OVER DUMBBELL ROW

    100 x 8
    130 x 4
    150 x 2

    SEATED DUMBBELL PREACHER CURL
    40 x 8
    60 x 5
    80 x 2

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 12

    SEATED VIPER ROPE CLIMBER

    1 minute x 133 feet

    TREADMILL

    20 minutes
    *3.5 mph

    SIT UPS
    1 x 20

    5-18-09 MEAL PLAN

    1st meal
    Protein shake + creatine with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX & Prime
    3rd meal
    Oven roasted chicken breast, alfredo and lasagna + Prime
    4th meal
    Baked chicken breast and yogurt + Prime
    5th meal
    Protein shake with H20
    6th meal
    Protein shake + creatine with H20
    7th meal
    Grilled salmon, rice & veggies
  22. New Member
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    5-22-09 WORKOUT

    BODY WEIGHT: 218

    PAUSE FLOOR PRESS

    Bar x 12
    135 x 10
    185 x 8
    225 x 6
    315 x 3
    405 3 x 3

    SEATED OVERHEAD CABLE TRICEP EXTENSION
    250 5 x 10

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 2
    6(45lb) plate x 1

    5-22-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana, green tea + Prime & SuperCissus RX
    3rd meal
    Chicken, pasta, broccoli + Prime
    4th meal
    Baked chicken breast and a banana
    5th meal
    Baked chicken breast and a banana + Prime
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creatine
    8th meal
    Meat pizza
    9th meal
    Protein shake with milk

    5-22-09 WORKOUT: 405 x 3 PAUSE FLOOR PRESS
  23. New Member
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    5-23-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING SHOULDER ROTATION
    3 x 12

    STANDING DUMBBELL SIDE LATERALS
    3 x 10

    STANDING DUMBBELL FRONT RAISES
    3 x 10

    REVERSE PECK DECK REAR DELTOID
    80 x 10
    90 x 10
    100 x 10

    STANDING E-Z BICEP CURL

    125 x 21's(3 different angles)

    TREADMILL

    *3.5 mph
    25 minutes

    5-23-09 MEAL PLAN

    1st meal
    Protein shake with milk + creatine
    2nd meal
    Oatmeal + SuperCissus RX
    3rd meal
    8 boiled eggs & green tea
    4th meal
    Meat pizza
    5th meal
    Protein shake with H20 + creatine
    6th meal
    Chicken alfredo
    7th meal
    Protein shake with milk
  24. New Member
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    5-25-09 WORKOUT(PR)

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1
    220 x 1(PR)

    LYING DUMBBELL TRICEP EXTENSION

    40 x 12
    50 x 10
    60 x 8
    70 x 6

    STANDING SHOULDER ROTATION

    3 x 10

    STANDING DUMBBELL FRONT RAISES

    3 x 10

    STANDING DUMBBELL LATERAL RAISES

    3 x 10

    REVERSE PECK DECK REAR DELTOID
    100 x 10
    110 x 10
    120 x 10

    5-25-09 MEAL PLAN
    1st meal
    Protein shake + creatine with milk
    2nd meal
    Pancakes, over easy eggs, turkey sausage and SuperCissus RX + Prime
    3rd meal
    Protein shake + creatine with milk
    4th meal
    Proteins shake + creatine with H20
    5th meal
    6 Boiled eggs
    6th meal
    Mini chicken breast sandwich
    7th meal
    Mini chicken breast sandwich
    8th meal
    Protein shake with milk

    I smell a big curl at the July 19 NASA WV Open Championship!
  25. New Member
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    5-29-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 10
    135 x 8
    225 x 6
    315 x 3
    405 x 3
    425 x 3
    445 x 3

    SEATED TRICEP PRESS

    285 4 x 10

    BENT OVER DUMBBELL ROWS
    100 x 8
    110 x 6
    120 x 5
    140 x 3

    5-29-09 MEAL PLAN


    1st meal
    Protein shake + creatine with milk
    2nd meal
    Oatmeal, raisins and green tea + Super Cissus RX & Prime
    3rd meal
    Baked chicken breast with rice and veggies + Prime
    4th meal
    Baked chicken breast and rice + Prime
    5th meal
    Raisins and apple sauce
    6th meal
    Protein shake with H20
    7th meal
    Protein shake with H20 and creatine
    8th meal
    Two mini cheese burgers & 1 serving of apple pie
    9th meal
    Protein shake with milk
  26. New Member
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    5-30-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1

    STANDING SHOULDER ROTATION
    3 x 10

    STANDING LATERAL RAISES
    3 x 10

    STANDING FRONT RAISES
    3 x 10

    SEATED REVERSE PECK DECK REAR DELTOID

    100 x 10
    110 x 10
    120 x 10

    STANDING BICEP E-Z CURL

    125 x 21's( 3 different angels)

    TREADMILL

    20 mins

    SIT UPS

    1 x 30

    BACK EXTENSION
    1 x 15

    5-30-09 MEAL PLAN
    1st meal
    Protein shake and creatine with milk
    2nd meal
    Banana and a protein bar
    3rd meal
    8 boiled eggs and green tea + SuperCissus RX
    4th meal
    BBQ hotdog
    5th meal
    Protein shake and creatine with H20
    6th meal
    Protein shake and creatine with H20
    7th meal
    Chicken breast
    8th meal
    cereal
    9th meal
    Protein shake with milk
  27. New Member
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    Great write up about the NASA Pro Powersports on page 32 & 110. A total of 8 pictures.











    Thank you Powerlifting USA!!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
  28. New Member
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    6-1-09 WORKOUT

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    180 x 3

    LYING DUMBBELL TRICEP EXTENSION

    40 x 10
    60 x 7
    80 x 3

    CHEST SUPPORT ROW
    4 sets

    STANDING DUMBBELL LATERAL RAISES

    3 x 10

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 10

    TREADMILL
    30 minutes

    BACK EXTENSION

    1 x 110

    AB COASTER
    1 x 20

    6-1-09 MEAL PLAN
    1st meal
    Protein shake, creatine and milk
    2nd meal
    Oatmeal, banana, green tea + SuperCissus RX & Prime
    3rd meal
    Chicken, pasta, broccoli + Prime
    4th meal
    Baked chicken breast + Prime
    5th meal
    Baked chicken breast, apple sauce, green tea
    6th meal
    Protein shake with milk and creatine
    7th meal
    Protein shake with H20 & creatine
    8th meal
    Grilled salmon, rice and veggies
    9th meal
    Protein shake with milk
  29. New Member
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    Why don't you ever train in your shirt?
  30. Elite Member
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    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    doing my own thang!
  31. New Member
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    Quote Originally Posted by andrew732 View Post
    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    Yea he is very dedicated in the kitchen.

    And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


    But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
  32. New Member
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    6-5-09 WORKOUT

    BODY WEIGHT: 218

    3-BOARD PRESS

    Bar 2 x 10
    135 x 10
    225 x 8
    315 x 6
    405 x 1
    455 x 1
    495 x 1

    WEIGHTED PUSH UPS

    2(45lb) plates x 10
    4(45lb) plates x 8
    6(45lb) plates x 5
    8(45lb) plates x 2

    CHEST SUPPORT ROW

    4 sets

    6-5-09 MEAL PLAN

    1st meal
    Protein shake, creatine with milk
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX + Prime
    3rd meal
    Yogurt and a banana
    4th meal
    Potluck
    * I ate a lot of variety of different chicken
    5th meal
    Chicken, pasta and broccoli + Prime
    6th meal
    Protein shake, creatine with H20
    7th meal
    Baked chicken breast

    6-5-09 WORKOUT: 3-BOARD PRESS WITH 495LBS
  33. New Member
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    Quote Originally Posted by Jmaths View Post
    Yea he is very dedicated in the kitchen.

    And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


    But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
    I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

    I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
  34. New Member
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    Quote Originally Posted by andrew732 View Post
    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

    Thanks a lot!
  35. Elite Member
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    Quote Originally Posted by NASAKYCHAIR View Post
    I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

    Thanks a lot!
    I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
    doing my own thang!
  36. New Member
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    Quote Originally Posted by NASAKYCHAIR View Post
    I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

    I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?
  37. New Member
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    6-6-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1
    315 x 1

    STANDING E-Z BICEP CURL
    120 x 21's(3 different angles)

    TWO-HANDED KETTLEBELL SWING
    35 x 15
    53 x 12
    70.5 x 10

    STANDING DUMBBELL SHOULDER ROTATION
    3 x 10

    STANDING DUMBBELL SHRUGS
    100 x 20

    TREADMILL
    30 minutes(3.7 mph)

    SIT UPS
    1 x 30

    BACK EXTENSION
    1 x 10

    6-6-09 MEAL PLAN
    1st meal
    Protein shake, creatine, banana with H20
    2nd meal
    8 boiled eggs and SuperCissus RX
    3rd meal
    Ziti with spaghetti sauce and meal
    4th meal
    Protein shake, creatine with H20
    5th meal
    Roasted chicken tenderloins with redskin potatoes & veggies in chardonnay wine sauce
    6th meal
    Chicken pizza
  38. New Member
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    Quote Originally Posted by andrew732 View Post
    I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
    I use my sponsored protein powder:
    Quest Nutrition
    BMF Nutrition

    Whey isolates and concentrate.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
  39. New Member
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    Quote Originally Posted by Jmaths View Post
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?

    Quote Originally Posted by Jmaths View Post
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?

    WOW!! So, if a lackluster shirt performance yields: sponsorship with Inzer Advance Designs, BMF Sports, USP Labs, Adrenaline Gear & Quest Nutrition; multiple Pro and Nationals records with NASA & USAPL; top ranking with NASA; top ranking with PLUSA and PLW; on the cover of PLUSA 2X; on the cover of Journal of Pure Power(JOPP); won almost $3000 in cash/pro meets in less than 14 month; #1 bench presser in Ky; NASA Hall of Fame; USAPL Europa Show of Champions Superlifting Winner, 2X NASA Pro Powersports Champion; Bench American II competitor,etc. I can live with a lackluster performance, but I guess you can't because you brought it up!

    "BIG WILLIE" LACKLUSTER SHIRT PERFORMANCE(USAPL LIFETIME NATIONAL RECORD)
    YouTube - 562 lb BENCH PRESS (PR) AT THE SEPT 1, 2008 BP NATIONALS!

    Now, I showed you my lackluster shirt performance, lets see your lackluster performance?


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
  40. New Member
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    Quote Originally Posted by NASAKYCHAIR View Post
    WOW!! So, if a lackluster shirt performance...
    When I say lackluster shirted performance, I'm saying that you only appear to get 60 lbs or so out of your shirt. That is pretty lackluster. You seem to have some real difficulty getting weight out of your bench shirt. It would make sense for you to train in your shirt more often, that way you would be putting up some respectable shirted numbers.
  

  
 

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